Easy. Healthy. Snacks BY YURI ELKAIM

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1 20 Easy Healthy Snacks BY YURI ELKAIM

2 Copyright 2016 and beyond by Elkaim Group International, Inc. All rights Reserved No portion of this book may be used, reproduced, or transmitted in any form or by any means, electronic or mechanical, including fax, photocopy, recording, or any information storage and retrieval system by anyone but the purchaser for their own personal use. This manual may not be reproduced in any form without the express written permission of Elkaim Group International, Inc, except in the case of a reviewer who wishes to quote brief passages for the sake of a review written for inclusion in a magazine, newspaper, or journal, and all of these situations require the written approval from Elkaim Group International, Inc. prior to publication. The information in this book is for educational purposes only. The information in this book is based on personal experience, years of research, and my subjective interpretation of available research. It is not medical advice and not meant to replace consulting with a medical doctor Easy Healthy Snacks

Finally, healthy snacks you can count on Whether you're fueling up before hitting the gym or taking a midday snack break to avoid the 3pm lull, having the right healthy snacks on hand is the surest

3 Finally, healthy snacks you can count on Whether you're fueling up before hitting the gym or taking a midday snack break to avoid the 3pm lull, having the right healthy snacks on hand is the surest and tastiest way to keep on going. These 20 snacks are packed with plenty of protein along with other nutrients and are the perfect way to fill up, and give you longer-lasting energy than carb-heavy options. And these on-the-go snacks help adhere to rule number one for sticking to a healthy snacking plan don t get bored! These 20 recipes all make the grade in terms of nutrition, but they re a lot more imaginative than snooze a handful of almonds. All this means that: Your metabolism will be rewired to burn fat thanks to these nourishing, high protein snacks You ll NEVER have to rely on fast food or fattening junk ever again these delicious snacks will keep you going for hours If you ve got kids, you can finally feel like a HERO for having great snack options for them that won t turn them into crazy little monsters! Finally, healthy snacking made easy and delicious. Enjoy :) Your friend and coach, Yuri Elkaim NYT bestselling author, The All-Day Energy Diet and The All-Day Fat Burning Diet Head Honcho, YuriElkaim.com 3 20 Easy Healthy Snacks

4 Contents Savory Snacks 5 1. Spiced Cucumber Sticks 5 2. Tuna Guacamole Pepper Bites 6 3. Carrot Chips 7 4. Cucumber Hummus Caprese 8 5. Super Quick DIY Pickles 9 6. Mashed Avocado on Brown Rice Puffs Lentil Taco Bites Pan Fried Celery Hummus Stuffed Tomato Bites Berry and Arugula Stuffed Avocado Quick Nori Wraps Spicy Oven-Baked Garlic Chickpeas Sunny Avocado Boat Avocado Tuna Boats 18 Sweet Snacks Apple Rings Banana Almond Butter Boats Chia Almond Bars Almond Date Bars Coconut Spiced Sweet Potato Vegan Chocolate Mousse 24

Savory Snacks 1. Spiced Cucumber Sticks A 5-minute snack that's full of flavor; adjust the spice level to your heat preference and serve with hummus for a high-protein option.

5 Savory Snacks 1. Spiced Cucumber Sticks A 5-minute snack that's full of flavor; adjust the spice level to your heat preference and serve with hummus for a high-protein option. YIELD: 2 SERVINGS PREP TIME: 5 MINUTES TOTAL TIME: 5 MINUTES 2 cups of cucumber sticks ¼ teaspoon ground red pepper (or more to taste) Salt to taste The juice from ½ lime 2 Tbsp minced red onion 1 Tbsp of chopped cilantro or parsley OPTIONAL: Hummus 1. Place the cucumber sticks on a plate. Sprinkle with ground red pepper, salt, red onion and cilantro or parsley. Drizzle the lime juice over the top and serve with hummus, if desired Easy Healthy Snacks

6 2. Tuna Guacamole Pepper Bites When purchasing tuna, look for consciously farmed wild albacore as your best option. YIELD: PEPPER BITES PREP TIME: 10 MINUTES TOTAL TIME: 10 MINUTES FOR THE PEPPERS 8 12 small sweet peppers, halved and deseeded ½ cup homemade corn guacamole (recipe below) 1 (7 oz) can tuna fish, drained 3 Tbsp coconut cream (the top of a can of coconut milk can also be used) 1 Tbsp tahini paste FOR THE GUACAMOLE 1 avocado, mashed ¼ cup non-gmo corn (optional) ¼ cup minced onion ½ teaspoon minced garlic Lime juice to taste Salt and pepper to taste TOPPINGS: Red pepper flakes, arugula 1. Make guacamole. Combine all ingredients except sweet peppers. Stuff mixture into pepper halves. Top red pepper flakes and arugula Easy Healthy Snacks

7 3. Carrot Chips These carrot chips are perfect for savoury snack lovers that are looking for a healthy, low-calorie snack idea. Keep watch over the chips frequently, as they can go from crisp to burned in moments. YIELD: 2 SERVINGS PREP TIME: 10 MINUTES TOTAL TIME: 10 MINUTES 4 carrots, thinly sliced 1 Tbsp olive oil 1 teaspoon paprika ½ teaspoon chili powder sea salt & pepper to taste 2 Tbsp prepared organic hummus 1. Preheat oven to 425 F. Slice carrots into rounds as thinly as possible. In a large bowl, toss with olive oil, paprika, chili powder, salt and pepper. 2. Line two baking sheets with parchment paper. Spread carrot rounds out on both baking sheets, then bake in the oven for 7 minutes before flipping. Return to oven and cook for another 3 4 minutes, watching closely. 3. Remove carrots from oven once crisp and serve with hummus Easy Healthy Snacks

4. Cucumber Hummus Caprese Summery caprese is always in season. In this version, we swapped out the cheese for a dairy-free hummus. Totally tasty, this recipe is a favorite.

8 4. Cucumber Hummus Caprese Summery caprese is always in season. In this version, we swapped out the cheese for a dairy-free hummus. Totally tasty, this recipe is a favorite. YIELD: 2 SERVINGS PREP TIME: 5 MINUTES TOTAL TIME: 5 MINUTES 1 large cucumber, thinly sliced ¼ cup of hummus 10 cherry tomatoes, halved 1 teaspoon of sesame seeds 1. Spread the cucumber slices out on a large plate. 2. Evenly spread the hummus on each slice of cucumber. Top each cucumber with one tomato half and sprinkle with sesame seeds. 3. Serve and enjoy! 8 20 Easy Healthy Snacks

9 5. Super Quick DIY Pickles Craving salty and crunchy? This snack has got you covered! Healthy and quick, it s ideal for snacking anytime. YIELD: 2 SERVINGS PREP TIME: 5 MINUTES TOTAL TIME: 5 MINUTES 1 large cucumber, thinly sliced and peeled if desired ½ cup Bragg s Apple Cider Vinegar ½ cup white vinegar 1 teaspoon of salt ¼ teaspoon of garlic powder 1 Tbsp raw honey 1 heaping teaspoon of fresh dill, chopped OPTIONAL FOR TOPPING: Freshly ground black pepper 1. In a medium bowl, whisk together the vinegars, salt, garlic powder, sugar, and dill. 2. Add in the sliced cucumber, toss to coat, allow let marinate for a few minutes. 3. Serve and enjoy! 9 20 Easy Healthy Snacks

10 6. Mashed Avocado on Brown Rice Puffs Brown rice crackers are easy to keep in the pantry and perfect for when you need a quick, salty crunch. If you prefer to completely avoid processed foods, feel free to enjoy the mashed avocado mixture on dried plantain chips, instead. YIELD: 1 SERVING PREP TIME: 5 MINUTES TOTAL TIME: 5 MINUTES 1 brown rice cracker ¼ of an avocado (about 2 Tbsp) ¼ teaspoon of garlic powder Pinch of salt and pepper ¼ teaspoon of toasted sesame oil Pinch of sesame seeds Sprinkle of cayenne pepper 1. In a small bowl, mash the avocado and stir in the garlic powder, salt, and pepper. 2. Top the brown rice cracker with the mashed avocado, drizzle with the sesame oil, and sprinkle with a bit of cayenne pepper. 3. Serve and enjoy! Easy Healthy Snacks

7. Lentil Taco Bites Can t get enough street tacos? Now you can enjoy them for snack time in seconds. This quick recipe will show you how to make a whole food option, stat.

11 7. Lentil Taco Bites Can t get enough street tacos? Now you can enjoy them for snack time in seconds. This quick recipe will show you how to make a whole food option, stat. YIELD: 16 HALF PEPPERS PREP TIME: 5 MINUTES TOTAL TIME: 25 MINUTES 8 sweet peppers 1 cup cooked or canned lentils 1 teaspoon olive oil 1 2 Tbsp organic taco seasoning mix 2 3 Tbsp coconut cream (or the top of a full fat can of coconut milk) ¼ cup cilantro Red pepper flakes 1. Cut peppers in half and remove seeds. Lightly coat in olive oil and roast at 350 degrees until tender, about minutes. 2. Mix lentils, olive oil and 1 tablespoon of taco seasoning together. Taste and add additional seasoning, if desired. 3. Add lentils to pepper halves. Top with coconut cream, cilantro and red pepper flakes. Holds best without toppings if prepping ahead of time as coconut cream spreads over time Easy Healthy Snacks

8. Pan Fried Celery Celery makes a surprisingly tasty pan-fried snack! Crunchy and satisfying, I think you ll enjoy switching up your usual routine with this uncommon but delicious prep.

12 8. Pan Fried Celery Celery makes a surprisingly tasty pan-fried snack! Crunchy and satisfying, I think you ll enjoy switching up your usual routine with this uncommon but delicious prep. YIELD: 1 SERVING PREP TIME: 5 MINUTES TOTAL TIME: 5 MINUTES 2 3 stems celery, cut in half ½ Tbsp coconut oil Bragg s Liquid Aminos Salt and pepper 1. Pan fry celery for 4 5 minutes in the coconut oil over medium high heat. 2. Sprinkle with liquid aminos, salt and pepper. Enjoy immediately Easy Healthy Snacks

13 9. Hummus Stuffed Tomato Bites Creamy hummus and acidic tomatoes taste great together. A perfect savory snack perfect for busy afternoons. YIELD: 2 SERVINGS PREP TIME: 5 MINUTES TOTAL TIME: 10MINUTES ¼ cup dried mushrooms, chopped 1 Tbsp extra virgin olive oil salt and pepper, to taste 15 cherry tomatoes. halved and deseeded ¼ cup of hummus 1 Tbsp chopped chives 1. In a small skillet, heat the olive oil over medium heat. Toss in the chopped mushrooms, salt, and pepper. Cook for about 3 minutes until the mushrooms begin to brown and get a bit crispy. Take off of heat and let cool. 2. Fill each tomato half with a bit of the hummus and set them all on a large plate. Sprinkle with the chives and the bacon mushroom bits. 3. Serve and enjoy! Easy Healthy Snacks

10. Berry and Arugula Stuffed Avocado Just when you thought you d enjoyed avocados in every form, this recipe arrives and makes you fall in love with these highly nutritious veggie-fruits all over

14 10. Berry and Arugula Stuffed Avocado Just when you thought you d enjoyed avocados in every form, this recipe arrives and makes you fall in love with these highly nutritious veggie-fruits all over again. YIELD: 1 SERVING PREP TIME: 5 MINUTES TOTAL TIME: 5 MINUTES ½ avocado 2 cups arugula ¼ cup fresh blueberries Juice of 1 lemon 2 Tbsp olive oil 1 Tbsp pine nuts, sliced almonds, sunflower, or pumpkin seeds 1. On a plate, place avocado half. Top with arugula and blueberries. Drizzle with lemon and olive oil. Salt and pepper to taste. Sprinkle with your favorite nuts or seeds. Serve and enjoy! Salt and pepper to taste Easy Healthy Snacks

15 11. Quick Nori Wraps Fresh vitamin C-packed mango and creamy avocado are rolled into nori wrappers for a healthy and filling lunch or dinner. Try these tasty wraps if you need a break from salad but still want a healthy meal. YIELD: 2 SERVINGS PREP TIME: 5 MINUTES TOTAL TIME: 5 MINUTES 4 sheets nori 1 avocado, thinly sliced 1 mango, thinly sliced 1 handful alfalfa or pea sprouts ¼ cucumber, thinly sliced 1. Lay out 1 sheet of nori, moisten with a sprinkle of water, and place 2. within it a desired amount of each ingredient. 3. Roll up the nori (with ingredients inside) into a wrap and enjoy. 4. Repeat with the remaining ingredients Easy Healthy Snacks

12. Spicy Oven-Baked Garlic Chickpeas Move over, popcorn! This healthy crunchy snack is a killer noshable. Great for tossing in salads, it s also ideal for snacking straight out of the bowl!

16 12. Spicy Oven-Baked Garlic Chickpeas Move over, popcorn! This healthy crunchy snack is a killer noshable. Great for tossing in salads, it s also ideal for snacking straight out of the bowl! Spicy lovers will want to up the cayenne. If you ve got a tender palate, simply cut the cayenne to a sprinkle or cut it out completely. YIELD: 4 SERVINGS PREP TIME: 10 MINUTES TOTAL TIME: 45 MINUTES 1 (15 oz) cans chickpeas, drained 2 Tbsp cup olive oil ½ teaspoon sea salt ½ teaspoon cayenne pepper ½ teaspoon chili powder ½ teaspoon cumin ¼ teaspoon paprika ¼ teaspoon garlic powder ½ teaspoon onion powder Pinch cayenne pepper Finely ground sea salt 1. Place chickpeas in a papertowel strainer. Allow to air dry for minutes. 2. Preheat oven to 425 degrees F. Place chickpeas on a parchmentlined baking sheet. Drizzle with olive oil, stirring to coat. Sprinkle with sea salt. Place in oven and cook for minutes, stirring every 5 minutes or so, until golden brown. 3. Remove from oven. Stir together remaining sea salt, cayenne, chili powder, cumin, paprika, garlic powder, onion powder and cayenne. Toss hot chickpeas in spice mixture. Salt to taste, if desired. Serve and enjoy immediately for best results. Note: This recipe can also be quickly pan-fried in a little coconut oil, instead of baked Easy Healthy Snacks

13. Sunny Avocado Boat Avocados make the perfect light lunch or afternoon snack. They re creamy and filled with good fats which can help promote weight loss.

17 13. Sunny Avocado Boat Avocados make the perfect light lunch or afternoon snack. They re creamy and filled with good fats which can help promote weight loss. YIELD: 1 SERVING PREP TIME: 5 MINUTES TOTAL TIME: 5 MINUTES ½ avocado 3 Tbsp broccoli sprouts 2 Tbsp roasted sunflower seeds 1. Fill center of the avocado with sprouts. Sprinkle with sunflower seeds and drizzle with olive oil. Salt and pepper to taste. ½ teaspoon olive or avocado oil Salt and pepper to taste Easy Healthy Snacks

14. Avocado Tuna Boats A different way to enjoy a simple and delicious tuna salad. Serving it inside fresh avocados makes for a great presentation.

18 14. Avocado Tuna Boats A different way to enjoy a simple and delicious tuna salad. Serving it inside fresh avocados makes for a great presentation. YIELD: 4 SERVINGS PREP TIME: 10 MINUTES TOTAL TIME: 10 MINUTES 2 large avocados 1 (7 oz) can tuna fish, drained 3 Tbsp coconut cream (the top of a can of coconut milk can also be used) 1 Tbsp tahini paste Salt, pepper, red pepper flakes and lemon juice to taste 1. Cut avocados in half and remove pit. Scoop out some of flesh to make a boat shape. 2. Add removed avocado to tuna along with coconut cream, tahini paste and combine. 3. Season tuna mixture with salt, pepper, red pepper flakes and lemon juice to taste. 4. Top each avocado half with a generous helping of tuna and enjoy! Easy Healthy Snacks

19 Sweet Snacks 15. Apple Rings These apple rings are a creative and fun way to get your snack on: the thin, crunchy slices pair perfectly with smooth and creamy almond butter, and dried cranberries add an extra fruity punch to this easy snack. YIELD: 2 SERVINGS PREP TIME: 10 MINUTES TOTAL TIME: 10 MINUTES 2 apples, cored and sliced 4 Tbsp organic almond butter 2 Tbsp dried cranberries 1. Slice apples into ½ inch thick rounds. Cut out the core of each apple slice, then spread with almond butter. Add dried cranberries to each apple ring and serve Easy Healthy Snacks

16. Banana Almond Butter Boats These banana almond butter boats are the perfectly quick snack for those on the go. You can t get much easier or more filling than this!

20 16. Banana Almond Butter Boats These banana almond butter boats are the perfectly quick snack for those on the go. You can t get much easier or more filling than this! YIELD: 2 SERVINGS PREP TIME: 10 MINUTES TOTAL TIME: 10 MINUTES 2 bananas, sliced in half 2 Tbsp organic almond butter, divided 1 Tbsp raisins 1 teaspoon sunflower seeds 1 teaspoon paleo granola (optional) 1. Slice each banana very carefully in half, then spread with almond butter. Sprinkle with raisins, sunflower seeds and granola, then serve Easy Healthy Snacks

21 17. Chia Almond Bars Naturally sweet and splendidly delicious, these almond flavored bars are packed full of plant-based goodness. YIELD: 4 SERVINGS PREP TIME: 10 MINUTES TOTAL TIME: 1 HOUR ½ cup chopped almonds 1 cup pitted dates 2 Tbsp chia seeds 3 Tbsp unsweetened almond milk 1. In a large food processor, add all ingredients and pulse until smooth. Press date mixture into a square dish and cover. Refrigerate for 1 hour and cut into bars. Serve cold. 1 tsp cinnamon ¼ cup almond butter Easy Healthy Snacks

22 18. Almond Date Bars Don t reach for those packaged energy bars! This recipe is so easy and makes enough to snack on for several days. YIELD: 2 SERVINGS PREP TIME: 10 MINUTES TOTAL TIME: 10 MINUTES 1 cup organic raw almond butter ½ cup unsweetened shredded coconut ½ cup chopped raw walnuts ½ cup chopped raw almonds 1. In a food processor, pulse together all the ingredients until combined. On a greased ¼ sheet pan, press out the mixture into an even layer and then chill in the refrigerator for at least 2 hours before slicing and serving. 1 Tbsp cinnamon 3 dates, pitted 1 tsp vanilla extract 1 tsp raw honey Easy Healthy Snacks

19. Coconut Spiced Sweet Potato A quick and simple lunch! Prep the potato ahead, then zap it in the microwave at work for a delicious meal that s easy to tote anywhere!

23 19. Coconut Spiced Sweet Potato A quick and simple lunch! Prep the potato ahead, then zap it in the microwave at work for a delicious meal that s easy to tote anywhere! The quick carbs in the sweet potato are full of energy-giving nutrients, and the coconut oil is a slow-burning fuel for all-afternoon energy zest. YIELD: 1 SERVING PREP TIME: 10 MINUTES TOTAL TIME: 12 MINUTES 1 sweet potato 1 Tbsp coconut cream (optional) 2 Tbsp coconut oil 2 Tbsp raw honey or agave 1 teaspoon cinnamon ½ teaspoon ground ginger Pinch cayenne pepper (optional) 2 Tbsp pecans (optional) Salt and pepper 1. Microwave or bake sweet potato until tender (about 8 9 minutes in microwave, about 40 minutes in an oven preheated to 350 degrees). In a small bowl, use a fork to mix coconut cream, coconut oil, honey, cinnamon, ginger, and pepper together. 2. Slice cooked sweet potato down the center. Fill with coconut butter. Top with pecans, if desired. Salt and pepper to taste Easy Healthy Snacks

24 20. Vegan Chocolate Mousse Light, fluffy, and good for you! Bet you d never guess that you could say all of that about a single dessert! This recipe calls for the meat from one or two young Thai coconuts. Some people are intimidated by the idea of opening coconuts to get the meat (I used to be one of them). I assure you, it is easier than it sounds, and well worth the minimal effort! The fresh coconut water and delicious meat are amazing treats. The only thing you need is a meat cleaver or a 10-inch heavy kitchen knife to get started. Young Thai coconuts can be found at Asian markets or health food stores and come wrapped in plastic. You can use other types of coconut, but the meat is often not as soft. The meat from a young Thai coconut is usually similar to the consistency of tofu, very soft. YIELD: 2 SERVINGS PREP TIME: 10 MINUTES TOTAL TIME: 10 MINUTES Coconut meat from one or two fresh young Thai coconuts (about 1 cup) 2 3 Tbsp full-fat coconut milk (refrigerate the can for several hours) 1 2 Tbsp raw cacao powder (start with 1 tablespoon) ½ cup organic raw coconut butter or almond butter 1 Tbsp coconut oil ½ teaspoon vanilla extract ½ teaspoon cinnamon 2 Tbsp organic maple syrup or raw honey OPTIONAL INGREDIENTS 5 8 drops stevia liquid sweetener (chocolate flavor, Sweet Leaf brand) 1 cup fresh berries of your choice (I love raspberries or sliced strawberries) 1. Blend all ingredients except berries in a high-powered blender. 2. If desired, place berries in bottom of dessert cup. 3. Layer mixture over berries into dessert bowls and refrigerate for 30 minutes before serving. 4. Top with coconut whipped cream if desired Easy Healthy Snacks

FOR FAST-PACED LUNCHES BY YURI ELKAIM

13 Mason JarMeals FOR FAST-PACED LUNCHES BY YURI ELKAIM Copyright 2016 and beyond by Elkaim Group International, Inc. All rights Reserved No portion of this book may be used, reproduced, or transmitted